If you can defeat this challenge, you’re an absolute beast at the bench

Not only is this upper-body strength test featured in the NFL Combine, it’s also the official strength test of the Church Of Bobby Maximus, my home gym, which is why I call the test “Sacrament.” There’s just something about pumping out bench press reps that purifies the weakness from a man.

Beyond strength gains, I love this test because my goal is to be The Big Guy. There’s really nothing that packs more mass onto your upper body than doing a lot of bench reps with a heavy weight.

Sacrament is just one of the fitness tests spread throughout the 100+ workouts featured in my new Men’s Health book, Maximus Body, which also includes my three- and six-month training plans for building a ripped physique and elite fitness.

It’s pretty simple: Load a barbell with 225 pounds and fire off as many reps as you can. Fifteen reps or more is the standard in the Church of Bobby Maximus. My record is 36 reps.

Can’t bench 225? No problem. Use a bar that weighs equal to your bodyweight. If you weigh 150 pounds, for example, use a bar that weighs 150 (or lighter, if need be). Make sure the bar touches your chest at the bottom, and your arms lock out at the top.

Bobby Maximus is the training director of Gym Jones, one of the country’s most elite and hardcore gyms.